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Here Are Some Lifestyle Changes that Can
Help Acid Reflux Sufferers Find Relief
If you
suffer from frequent heartburn, you may think
that taking a medicine is the only way to help
stop your pain and suffering. However, this
isn't always the case. If you have an
underlying condition then you should have a
doctor find the best way to treat the
condition. However, if you simply have a case
of acid reflux then there are ten lifestyle
changes that you can make to help improve your
acid reflux and possibly treat it completely as
long as you stick with the
changes.
The first
thing is to start eating smaller, more frequent
meals. By eating large meals, you are expanding
your stomach and increase the pressure on the
esophageal sphincter. This makes it hard for
the lower esophageal sphincter (LES) to stay
closed. By eating less at a meal and more
frequently, you can lower your risk of getting
acid reflux disease.
Limiting the
amount of acid stimulating foods and beverages
is another option. You should eat the foods
that rarely cause heartburn and avoid eating
those that do cause heartburn. You may have to
experiment with your foods in this case since
everyone is different and for some the foods
they can and cannot eat may be different. Some
of the major heartburn triggers include coffee,
tea, caffeinated and carbonated beverages,
alcoholic beverages, spices, pepper, onions,
tomatoes and tomato based products, citrus
fruits, fried and fatty foods, chocolate and
peppermint.
A third
lifestyle change is to try not to lie down
until at least three hours after you eat. If
you lie down sooner than this the acid that is
working to break down your food may flow
upwards causing heartburn. Plan for an early
dinner and try not to eat any late night
snacks.
Along these
lines, a fourth idea is to elevate your head a
few inches while you sleep. By laying down
flat, you put pressure on the stomach's
contents against the LES. With your head, a few
inches higher the gravity helps reduce this
pressure.
Maintain a
reasonable weight is the fifth lifestyle
change. Obesity is known to create abdominal
pressure, which pushes stomach contents into
the esophagus. As little as a ten percent
decrease in weight will improve many people's
heartburn symptoms.
Quitting
smoking or never smoking is another change that
helps heartburn. Cigarette smoke causes the
production of saliva and lowers the amounts of
bicarbonates in the saliva, which help to
neutralize stomach acid. Therefore, the longer
you smoke the more chance you have that your
body will be unable to keep down the stomach
acid.
Don't drink
alcohol if you want to help your heartburn.
Alcohol should be avoided as much as possible
if you suffer from acid reflux. However if you
still want an alcoholic beverage then you
should do so in
moderation.
Number eight
in lifestyle changes is to relax. While stress
isn't directly linked to heartburn, it can lead
to behaviors that trigger heartburn. When you
are under stress you, normal meal and exercise
plan may be disrupted. Therefore, find ways to
alleviate stress in your
life.
Try not to
wear belts or clothes that are tight fitting
around the waist. This will squeeze the stomach
and force food up against the LES causing food
to reflux into the
esophagus.
The final
lifestyle change is to keep a heartburn record.
For seven days, keep a record of what you eat
and when you eat. Then record what triggers
your acid reflux and how severe each episode of
acid reflux is. Write down how your body reacts
and what you do to find relief. You can take
this information to your doctor so they can
help you determine the best lifestyle changes
needed to give you maximum
relief.
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